Forming new habits and self discipline
Sep 21, 2008
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Forming new habits can be very difficult. I have been back from Europe now for almost two months and I really have been struggling to get any kind of consistent training in. If you are reading this blog cause you relate to my situation then you'll understand. I haven't been waking up when I should, been focusing on work too much, you name it I have done it to avoid training. Basically my self discipline hasn't been there.
Of course this isn't anything new. I mean, I am where I am because of my lack of self discipline and time management. I have always been the last minute cramer. You know the type, if the assignment is due tomorrow, don't start it until after dinner and the TV shows are watched. Being a fit and healthy person does afford you that luxary. In fact my results at Ironman NZ 2005 will atest to that. With a month to go I realised that I wasn't ready and so did a few big sessions as a means of cramming the training in. I got to the finish line but if I look deep inside, I can't say that I am proud of the achievement.
No being fit takes what I call the "farmer" approach. You need to sow the seeds at the right time so you can harvest the crop come race day. In terms of being fit and putting in good performances on race day this means having the discipline to get out the door and do what you should do at the right time.
So ultimately, what is it that is stopping me from doing it. I'll admit that right now training hurts. Not just in the way that training should hurt but also mentally it is tough. Riding the bike up a hill in granny gear and barely turning the pedals over when you used to be able to get up the same hill averaging 30km/h is not only physically tough but mentally it is demoralising. It is very hard to make yourself carry on with the session let alone get excited about the next one when you mentally take a beating each time you go out.
So, if I go back to my trainer days, when I used to teach and train real estate agents, I would tell them that to create a habit you first need to take some enjoyment out of it. It is funny how many times I should listen to my own advice.
So my plan is to do exactly what I used to tell them what to do. When I finish a session, I will smile and give my self a pat on the back. "Well done Jai, great session, doesn't that feel so good to have done that." This sounds cheesy I know, but trust me it works. It is one of the methods I used to get over a fear of public speaking many years ago. Secondly, I am going to set myself some rewards. If at the end of each week I have done 80% of my planned sessions then I will get something that I want, be it pizza for dinner, have a few drinks one night, whatever will motivate me that week.
On a side note you may ask why I am only setting it at 80%? Well this is for two reasons. First, using the principles of SMART goals (I will blog about these at a later date), I need to make the goal realistic. Second, my training program that I have written for myself, is based on the concept that some sessions can be missed. This is something I have learnt from the many training books I have read over the years. If the session missed is a key one then it is rescheduled to a day where a none key session was. It the session was not a none key one, a short easy recovery type one, then it is just missed. Because no more than 20% of sessions fall into this category, then the 80% which are key sessions still get done.
So that's the plan for the next 3 weeks, they say a new habit takes 3 weeks to form, though more ingrained habits take longer. I will check back in to let you know how it goes.
Of course this isn't anything new. I mean, I am where I am because of my lack of self discipline and time management. I have always been the last minute cramer. You know the type, if the assignment is due tomorrow, don't start it until after dinner and the TV shows are watched. Being a fit and healthy person does afford you that luxary. In fact my results at Ironman NZ 2005 will atest to that. With a month to go I realised that I wasn't ready and so did a few big sessions as a means of cramming the training in. I got to the finish line but if I look deep inside, I can't say that I am proud of the achievement.
The "Farmer" approach
No being fit takes what I call the "farmer" approach. You need to sow the seeds at the right time so you can harvest the crop come race day. In terms of being fit and putting in good performances on race day this means having the discipline to get out the door and do what you should do at the right time.
What's the problem?
So ultimately, what is it that is stopping me from doing it. I'll admit that right now training hurts. Not just in the way that training should hurt but also mentally it is tough. Riding the bike up a hill in granny gear and barely turning the pedals over when you used to be able to get up the same hill averaging 30km/h is not only physically tough but mentally it is demoralising. It is very hard to make yourself carry on with the session let alone get excited about the next one when you mentally take a beating each time you go out.
What's the answer?
So, if I go back to my trainer days, when I used to teach and train real estate agents, I would tell them that to create a habit you first need to take some enjoyment out of it. It is funny how many times I should listen to my own advice.
So my plan is to do exactly what I used to tell them what to do. When I finish a session, I will smile and give my self a pat on the back. "Well done Jai, great session, doesn't that feel so good to have done that." This sounds cheesy I know, but trust me it works. It is one of the methods I used to get over a fear of public speaking many years ago. Secondly, I am going to set myself some rewards. If at the end of each week I have done 80% of my planned sessions then I will get something that I want, be it pizza for dinner, have a few drinks one night, whatever will motivate me that week.
On a side note you may ask why I am only setting it at 80%? Well this is for two reasons. First, using the principles of SMART goals (I will blog about these at a later date), I need to make the goal realistic. Second, my training program that I have written for myself, is based on the concept that some sessions can be missed. This is something I have learnt from the many training books I have read over the years. If the session missed is a key one then it is rescheduled to a day where a none key session was. It the session was not a none key one, a short easy recovery type one, then it is just missed. Because no more than 20% of sessions fall into this category, then the 80% which are key sessions still get done.
So that's the plan for the next 3 weeks, they say a new habit takes 3 weeks to form, though more ingrained habits take longer. I will check back in to let you know how it goes.
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